Male Fertility Food: 7 Surprising Sources of Folic Acid

Moms-to-be aren’t the only ones who should be laying into the leafy greens! Dads-to-be need to think about what goes into their bodies, too. That’s because there’s evidence showing a link between folic acid and male fertility — and when it comes to folic acid, it seems more is more. In fact, one study showed that men who consume high levels of folic acid (over 700 mcg a day) actually lower their risk of sperm abnormalities by 20 to 30 percent. Check out these seven surprising sources of folate in foods you may already eat or want to try!

Okra

Love Southern cooking? Than you’ll be glad to know that a one-cup serving of cooked okra gives you approximately 32 mcg of folate/folic acid, or just under 10 percent of your daily needs. Okra’s also packed with other good-for-you nutrients including calcium and selenium.

Mango

One cup of ripe and juicy mango gives you 71 mcg of folate/folic acid–or approximately 18 percent of the recommended daily intake for the B vitamin. For a easy way to work more of this folate-rich fruit into your diet, try this delicious recipe for tuna, mango salad.

Corn

Just one ear of cooked corn will give you approximately 35 mcg of folate, or just shy of 10 percent of the daily recommended intake for folic acid. Corn is also a source of fiber and can be a wheat substitute for those eating gluten-free.

Brussels Sprouts

Brussels sprouts contain a whopping 92 mcg of folate per one-cup serving, or nearly 25 percent of the daily recommended intake for folic acid. The vegetable is also high in vitamin C, vitamin K, vitamin A, manganese and potassium.

Broccoli

Proof that good things–and lots of folate–can come in small packages, it only takes a 1/2 cup serving of broccoli to provide your diet with 84 mcg of folate/folic acid–or approximately 20 percent of daily recommended needs. To serve up broccoli in a way the whole family can enjoy, try this Beef and Broccoli Stir Fry. Making it is as easy as 1-2-3!

Beets

Earthy, sweet, delicious beets are hard to beat when it comes to folate–there’s 68 mcg (17 percent of daily needs) found in every 1/2 cup serving! Beets can be roasted, juiced, boiled, or sliced up and eaten raw. Need a recipe?

Liver Pâté

Time to put pâté on your prenatal menu? Chicken liver (or beef liver), the main ingredient in pâté, is naturally high in folate. A 1/2 cup serving of chicken liver pâté contains 384 mcg of folate, or approximately 84 percent of the B vitamin’s RDI. If you’re not a fan, try liverwurst or that good old British favorite, liver and onions.